Low Back Pain and Active Isolated Stretching

It seems that everyone has experienced some form of low back pain in their life. It is a really common ailment that we see in our office on a day to day basis. There are many different causes of low back pain but the most common thing that I have seen in the office is the lack of lower extremity flexibility.

Flexibility can be defined as the range of pain free motion at various joints. This is necessary for all activities of daily living whether it be your occupation, cleaning the house, gardening, playing sports, or playing with your kids. Movement is necessary in all aspects of life. Lack of flexibility can inhibit your ability to perform various activities due to the pain it elicits.

A regular stretching routine can keep you pain free. The old gym class routine of holding a specific stretch for 30-60 seconds is out the door. There is a new type of stretching which is called Active Isolated Stretching (AIS) that we teach our patients to do at home to aid in the healing process of their pain, and to also help others prevent the pain from even beginning.

AIS focuses on the physiological principles of specific muscle lengthening, increased circulation and oxygen to the tissues, and the lengthening of the superficial and deep fascia. Active Isolated Stretching uses active movement and reciprocal inhibition to achieve optimal flexibility without the risk of muscle spasm or tear. AIS is performed slowly while the muscle is relaxed which better isolates specific muscle groups.  Stretches are only held for 2 seconds and repeated for 10 repetitions.

Benefits of AIS:

•Improves flexibility  

•Reduces the risk of muscle strain and tearing

•Reduces risk of muscle spasm

•Improves oxygen and nutrient delivery to cells

•Helps to increase athletic performance

•Helps improve and maintain good posture

•Helps to relieve stress

•Helps to recover from injury

•Helps to relieve chronic pain

•Helps to relieve muscle soreness

•Helps stimulate lymph circulation and elimination of cellular waste

 Active Isolated Stretching is not only for low back pain, it can be used for any part of the body. There are many different protocols that can be used depending on location of the injury. In our office we have noticed a decrease in pain quicker with implementing AIS into our treatment plans. Patients who are compliant with home care get better quicker than those who are not. This is an amazing type of stretching which I use myself. It was great throughout my pregnancy and even now for an everyday routine. I highly recommend finding someone who can teach you this technique so that you can implement it into an everyday routine. You won’t be disappointed.

 

References:

www.stretchingusa.com

http://www.aliveawareandwell.com/Flexibility.html